WOD
10/04/22 - WEEK 3
Warm-up
<p>Banded Walks</p><p>2 Rounds</p><p>5/5 Cossack squat&nbsp;</p><p>5 narrow squats &nbsp;</p><p>8 reach backs&nbsp;</p><p>5 kb swings</p>
Weightlifting
Front Squat (5@bar, 3,2,1,1,1, 1, 2@heavy DROP 10% 1x2)
<p>Build to a heavy set of 2, (about 87-92%). Then drop 10% and perform 1set of&nbsp;2 squats</p>
WOD
Metcon (AMRAP - Reps)
<p>EMOM 10&nbsp;Min&nbsp;</p><p>Min 1: 10-18 Pistol Squats + 10 KB Swings 53/35 (RX+ 70/53)</p><p>Min 2: 8-15 Box Jump Overs 24/20</p><p> </p>
Optional Extras
Pull-ups (Strict, 5x5 or 3x10)
Upcoming classes
  • CrossFitWednesday, 9:00 am - 10:00 am
    9/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymWednesday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymWednesday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitWednesday, 4:30 pm - 5:30 pm
    1/12 spaces reserved.CrossFit: 4:30 PMAmos Sotelo
  • Body Building and PhysiqueWednesday, 5:30 pm - 6:30 pm
    0/14 spaces reserved.Body Building and Physique 5:30 PMMike Hunt
  • MMA - Mixed Martial ArtsWednesday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.MMA - Mixed Martial Arts 6:30 PMAmos Sotelo
  • CrossFitWednesday, 6:45 pm - 7:45 pm
    0/12 spaces reserved.CrossFit: 6:45 PMJulian Wilcox
  • CrossFitWednesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitThursday, 5:00 am - 6:00 am
    1/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymThursday, 6:00 am - 8:55 am
    OpenOpen Gym: 6:00 AM
  • CrossFitThursday, 9:00 am - 10:00 am
    0/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
  • Open GymThursday, 10:00 am - 1:00 pm
    0/9 spaces reserved.Open Gym: 10:00 AM
  • Open GymThursday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitThursday, 4:30 pm - 5:30 pm
    0/12 spaces reserved.CrossFit: 4:30 PMAmos Sotelo
  • Body Building and PhysiqueThursday, 5:30 pm - 6:30 pm
    0/14 spaces reserved.Body Building and Physique 5:30 PMMike Hunt
  • MMA - Mixed Martial ArtsThursday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.MMA - Mixed Martial Arts 6:30 PMAmos Sotelo
  • CrossFitThursday, 6:45 pm - 7:45 pm
    0/12 spaces reserved.CrossFit: 6:45 PMJulian Wilcox
  • CrossFitThursday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitFriday, 5:00 am - 6:00 am
    0/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymFriday, 6:00 am - 8:55 am
    OpenOpen Gym: 6:00 AM
  • CrossFitFriday, 9:00 am - 10:00 am
    0/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymFriday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymFriday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitFriday, 4:30 pm - 5:30 pm
    0/12 spaces reserved.CrossFit: 4:30 PMAmos Sotelo
  • Body Building and PhysiqueFriday, 5:30 pm - 6:30 pm
    0/14 spaces reserved.Body Building and Physique 5:30 PMMike Hunt
  • CrossFitFriday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitSaturday, 7:00 am - 8:00 am
    0/12 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
  • CrossFitSaturday, 8:30 am - 9:30 am
    0/12 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
  • MMA - Mixed Martial ArtsSaturday, 10:00 am - 11:00 am
    0/10 spaces reserved.MMA - Mixed Martial Arts 10:30 AM
  • YogaSaturday, 11:30 am - 12:30 pm
    OpenYoga: 11:30 AM
  • Open GymSaturday, 12:30 pm - 1:30 pm
    0/9 spaces reserved.Open Gym: 12:30 PM
  • CrossFitSaturday, 5:30 pm - 6:30 pm
    OpenHOME CrossFit- not open for class
  • CrossFitMonday, 5:00 am - 6:00 am
    0/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
  • Open GymMonday, 6:00 am - 8:55 am
    OpenOpen Gym: 6:00 AM
  • CrossFitMonday, 9:00 am - 10:00 am
    0/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
  • Open GymMonday, 10:00 am - 1:00 pm
    OpenOpen Gym: 10:00 AMDulcinea Sotelo
  • Open GymMonday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitMonday, 4:30 pm - 5:30 pm
    0/12 spaces reserved.CrossFit: 4:30 PMAmos Sotelo
  • Body Building and PhysiqueMonday, 5:30 pm - 6:30 pm
    0/14 spaces reserved.Body Building and Physique 5:30 PMMike Hunt
  • MMA - Mixed Martial ArtsMonday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.MMA - Mixed Martial Arts 6:30 PMAmos Sotelo
  • CrossFitMonday, 6:45 pm - 7:45 pm
    0/12 spaces reserved.CrossFit: 6:45 PMDulcinea Sotelo
  • CrossFitMonday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
  • CrossFitTuesday, 5:00 am - 6:00 am
    0/12 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
  • Open GymTuesday, 6:00 am - 8:55 am
    OpenOpen Gym: 6:00 AM
  • CrossFitTuesday, 9:00 am - 10:00 am
    0/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
  • Open GymTuesday, 10:00 am - 1:00 pm
    0/9 spaces reserved.Open Gym: 10:00 AM
  • Open GymTuesday, 4:00 pm - 4:30 pm
    0/8 spaces reserved.Open Gym: 4:00 PM
  • CrossFitTuesday, 4:30 pm - 5:30 pm
    0/12 spaces reserved.CrossFit: 4:30 PMAmos Sotelo
  • Body Building and PhysiqueTuesday, 5:30 pm - 6:30 pm
    0/14 spaces reserved.Body Building and Physique 5:30 PMMike Hunt
  • MMA - Mixed Martial ArtsTuesday, 6:30 pm - 7:30 pm
    0/14 spaces reserved.MMA - Mixed Martial Arts 6:30 PMAmos Sotelo
  • CrossFitTuesday, 6:45 pm - 7:45 pm
    0/12 spaces reserved.CrossFit: 6:45 PMDulcinea Sotelo
  • CrossFitTuesday, 8:00 pm - 9:00 pm
    OpenHOME WOD - not at gym
WOD
10/05/2022
Warm-up
<p>High Knees &lt;-&gt;<br />Butt Kickers &lt;-&gt;<br />2 Rounds</p><p>10 Reach Back</p><p>360 Lunges&nbsp;</p><p>15 sec hollow hold</p><p>15 sec Superman hold</p><p>5 kips</p>
WOD
Metcon (Time)
<p>4 Rounds - 30 min cap</p><p>50 Lunges</p><p>400m Run</p><p>30 Sit Ups</p><p>20 Pull Ups</p><p>10 Power Cleans 115/75 (RX+135/95)</p><p>-</p>